I’ll admit, yoga is way more fun and better than the pun I made right there. What’s yoga? Now, everyone claims to know what yoga is, apparently. But how many of us know that it isn’t just practicing those really difficult postures on a stretchy mat but also a mechanism to help us cleanse our soul and mind of running thoughts?!
Introduction and the history of Yoga:
Etymologically Yoga means ‘to unite’ or ‘to join’ in Sanskrit. Yoga was originally developed by the Indus-Saraswati civilization in Northern India over 5,000 years ago! Later, Patanjali enriched and broadened the meaning of yoga in the classical period. Though yoga’s ultimate aim is lofty, its essence is practical and scientific as it emphasizes direct experience and observable results. It is not a religion, but a practice of personal inquiry and exploration.
India has an exquisite rich history of the practice of yoga. The philosophy behind the ancient practice of yoga has influenced various aspects of how society in India functions, be it in relation to areas such as health and medicine or education and the arts.
Traditionally, yoga was transmitted through the Guru-Shishya model (master-student) with yoga gurus as the main custodians of its knowledge and skills. Nowadays, yoga ashrams (hermitages) provide enthusiasts with additional opportunities to learn about the traditional practice, along with other educational institutes, community centers and social media.
Introduction and history of international yoga day:
In this era of capitalism, human lives have ‘advanced’ to such an extent that there simply is no time for ‘all this’ practices. To address this, the prime minister of India, Narendra Modi proposed the draft resolution establishing the International Day of Yoga, endorsed by a record 175 member states.
The UN resolution took into consideration the overall importance of healthy well-being of humans in a normal lifestyle. Similarly, the WHO also proposed its members to urge their citizens to reduce idleness, one of the top causes of death as well as a cause for fatal diseases like heart diseases and cancer, and encourage more physical activity.
Every year, the UN celebrates ‘The International Yoga Day’ on 21st of June by putting forth special themes. For 2022, the UN proposes that Yoga is an important instrument in the collective quest of humanity for promoting sustainable lifestyle in harmony with planet Earth. Keeping this spirit, the theme for this year’s Yoga Day is “Yoga for Humanity.”
Yoga for beginners
It may seem overwhelming to receive all sorts of life-threatening information on the lack of physical inactivity and not knowing how to combat that. However, there’s always time for a new start!
Let’s look at the basics firstly; One form of it is, the ‘hatha yoga’ (the union of mind-body-spirit through a practice of Asanas or the yoga postures, Pranayama or the yoga breathing, Mudras or the body gestures, Bandha or the energy locks or seals and Shatkarma, the internal cleansing) has been popularized widely in the western societies. There are four main physical forms that can be helpful for researching and sequencing asanas. In general, these groups of yoga poses will share similar energetic and physical effects.
Seated Yoga Poses:
Most seated yoga postures are suitable for beginning level students, as the majority are easily adapted to any level of strength or flexibility. Sitting on the floor creates a stable position to release and open the body with greater ease. -
Energetic Effect: Grounding & Balancing
Physical Effect: Flexibility
Standing Yoga Poses:
Standing yoga postures require both strength and flexibility. Standing poses are generally held for shorter times than other poses, usually from 2-4 breaths.
Energetic Effect: Uplifting & Opening
Physical Effect: Strength
Supine Yoga Poses:
Supine yoga postures are performed lying down on your back, and are a great way to end your yoga practice. These are some of the best poses that will help you to wake up or help you fall asleep. They are also frequently used in restorative yoga.
Energetic Effect: Nurturing & Integrating
Physical Effect: Flexibility
Prone Yoga Poses:
Prone poses are postures performed with the belly facing the floor. Most prone yoga poses are backbends, which enliven the body, tonify the kidneys, and strengthen the heart and lungs.
Energetic Effect: Energizing
Physical Effect: Back & Core Strength
These four basic categories include the blends of most of the yoga postures. There’s a yoga pose for soothing almost every discomfort. Many poses like Bālāsana (Child's Pose), Supta Matsyendrasana (Supine Twist Pose), Baddha Koṇāsana (Bound Angle Pose), Viparita Karani (Inverted Leg Pose), Shavasana (Corpse Pose) etc. are known to provide relief for period cramps and bloating!
FAQ:
When you’re new to yoga, it can be very intimidating and difficult to know exactly where and how to get started. This section aims to answer most of the FAQs to help the beginners get to know Yoga better.
Q. Is Yoga Right for you as a beginner?
Yoga is not exclusive nor limited. It is for one and all. If you have a health condition or a severe injury, doing particular types of yoga, postures, or breathing methods might be difficult or unsafe. Typically, some substitutes might help you to practice comfortably, and frequent issues have particular yoga treatment cures. If you are undergoing or recuperating from an ailment, it is suggested that you contact a physician or other certified experts before starting yoga.
If you're out of form or highly stiff, it is better to start with a mild exercise until you've gained the flexibility and strength to tackle progressively difficult routines. If you are in a fit form already, you should be able to join a typical ‘hatha’ yoga session straight away. Once you've mastered the basics, you may try a vinyasa or flow class. It is advised that you refrain from doing Ashtanga, Bikram, or hot yoga until you have gained some physical endurance. The key to finding out if yoga is right for you is to give it a whirl!
Q. How Often Should I Do Yoga?
Yoga increases your suppleness, functional mobility, inner calm, and general well-being if you practice yoga three or more times each week. It is advised that there should be shorter, frequent sessions of 20-45 minutes each, for a total of 3-4 hours spaced out over many days. Practicing Yoga for a period shorter than that would still contribute to your well-being but the more effort you devote to it, the more advantages you will receive.
Moreover, it is important to make sure you wear an attire that befits your session, it is recommended to wear comfortable clothes that allow you to perform the Asanas with ease. Make sure you understand and practice the five key elements of yoga: breathing, meditation, intention, asanas, and relaxation. Yoga doesn’t call for a lot of extra equipment but a few add ons like straps, blocks, blankets, and bolsters could be of great help but these need not be bought as they are easily replaceable by certain domestic alternatives. Yoga is usually practiced barefoot and a soft yoga mat is the bare minimum you need to begin with your yoga routine!
Q. What are The Benefits of Practicing Yoga?
Yoga has practically limitless advantages! Yoga practice aids in the development of positive virtues and values like discipline, honesty, dedication, conscience, mindfulness, and non-attachment. Yoga enables you to make mindful decisions that will lead to a more satisfying life.
PHYSICAL BENEFITS:
Curing fatigue and pain
Benefiting immune system and Weight loss
Overall fitness flexibility
Avoiding heart related or auto immune illnesses
MENTAL BENEFITS:
Reducing stress and anxiety
Increasing happiness and mental peace
Overall calmness and positive state of mind
Q. What are some of the best yoga postures for beginners?
Marjaryasana / Bitilasana (Cat and Cow)
Sukhasana (Easy Pose)
Tadasana (Mountain Pose)
Adho Mukha Svanasana (Downward Facing Dog)
Bhujangasana (Cobra Pose)
Utthita Ashwa Sanchalanasana (Crescent Lunge Pose)
Utthita Trikonasana (Triangle Pose)
Kumbhakasana (Plank Pose)
Balasana (Child’s Pose)
Shavasana (Corpse Pose)
Q. How can I Improve After Starting?
The essentials of learning and improving in yoga are patience, commitment, repetition, and persistence. After you've discovered the correct method, instructor, and yoga studio for you, explore these ideas:
Stick to your yoga routine or schedule.
Increase the time of your practise and the number of days you practise each week.
Attending and reading about yoga and courses that suit you, also keeping a check on the bodily benefits you have received by practicing yoga
Look for sources of inspiration and also share the experience by practicing yoga with friends or family.
A lot of us tend to procrastinate practicing yoga or we don’t end up finding the time. Sometimes, it’s just that we’re embarrassed to practice yoga in front of our family members, we just don’t want to get ‘caught’ doing so! A solution to all of these would be to start practicing night or bedtime yoga, it has its benefits in helping an individual sleep better as well or right before showering! Even if it’s just for five minutes, it’s still something. Yogana, feel much better!
Oh, and a fun fact! The International Day of Yoga is observed on the summer solstice– 21st of June, (considering its specific importance and effects) and is thus celebrated throughout the world.
Yoga also represents the greatness of Indian culture hence, practicing it is not only a pride for Indians but also a deeper connection with our ancient and exalted culture! So, let's take this International Day of Yoga as our cue and get our Yoga buddies with us too!
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